7/31/2019 Minister's 6 Week Challenge 2012

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SetWeightLossGoalsforSuccessSet mini weight loss goals to maintain momentumand reward yourself for success.

Setting weight loss goals is common practice for dieters,but many overweight people keep their eyes on their long-term goals. If you have a lot of weight to lose, though, itgets hard to keep the momentum going. Knowing where

youre going is important, but you also need to plan howyou are going to get there, and thats where short termgoals come in. Set mini goals to maintain your motivationto stay on track and lose weight.

What is a Mini Goal?A mini goal is anything that keepsyou on track and motivates you to continue on yourweight loss journey. It can be a daily, weekly or monthlygoal and the nature of the goal can change. This weekyou may have a goal of exercising more and next weekyou may challenge yourself to drink more water. No mat-ter what you choose to motivate yourself to keep going,

choose something that will be a personal challenge.

Overweight/obese people have a long way to go beforereaching their long-term goals and it can be very discour-aging. Visualizing themselves thin can be difficult. Break-ing a long-term goal into smaller, easily attainable goalskeeps the momentum going and that allows dieters to ex-perience success along the way.

Set a Weekly Mini Goal. Choose one habit a week towork on. Put the mini goal in writing. Commit to making aserious effort at sticking with the mini goal and reward

yourself for being successful.

Keep track of weekly mini goals in a journal/diary.Asimple daily checkmark system works well to keep trackof the progress you make towards the weekly goal. Onceyouve met a goal, you can continue to work on the samegoal until it becomes a habit or you can choose anothersmall-term goal to work on.

Another method is to simple break down your weight lossgoals into smaller amount of weight loss. Reward yourselffor every five or 10 pounds lost, rather than waiting to

lose a larger amount of weight.

Examples of Weekly Mini Goals:

Drink eight glasses of water Limit salt intake Track daily calorie intake Exercise every day Do resistance training three times a week

DepartmentofHealth

Add protein to each meal Eat five fruits and vegetables per day Start the day with a healthy breakfast Avoid fast-food restaurants Dont eat after dinner

Although planning your weight loss journey and beinable to visualize yourself at your ideal goal weight aan important part of the process, it is equally importato set short-term, mini-goals for your weight loss progress.

5 Simple Rules to Lose Just 10 pounds

1. You will cut out sugary sodas/drinks

Start by swapping out just one can of soda for wa

each day to help you lose 10 pounds.

2. You will not eat past 8 pm (or at least 3 hours b

fore bed)

Studies show that people who eat at night gain 19

more pounds a year than those who do not. The la

you eat , the more likely you are to care less abou

the kind and quantity of food you are eating.

3. You will move for at least 10 minutes per day

Studies indicate that moving just 10 minutes a da

can improve your cardiovascular fitness and yourheart health; its also true that you can drop 10

pounds by exercising just 10 minutes a day.

4. You will not eat snacks larger than your fist

Changing you eating habits doesnt mean you nee

to ban your favorite foods, but you must exercise

portion control in order to lose 10 pounds. Instea

eating directly from the bag or box, a habit that

makes it difficult to track how much your eating,

portion your favorite snacks into small bowls or

plastic bags.

5. You will track your weight weekly

Each week, pull out the scale, step on and be cour

geous, because knowing what you weigh will enab

the change. Research shows that, if you track you

progress and stay accountable you will lose weigh

CONTINUED ON NEXT PAGE

7/31/2019 Minister's 6 Week Challenge 2012

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JUST10!1. POSTthis record where you will see it daily (bathroom, kitchen, bedroom,

office, cubicle, etc)

2. PARTICIPATE in the weigh-ins, sign participation commitment;3. READ 10 Reasons to LoseJust 10 pounds;

4. PRACTICE the 5 Simple Rules to LoseJust 10 pounds;

RECORD activity: steps/exercise; and REMEMBER to drink plenty of water (48 oz64

oz) (1pt) and

RECORD Health promotion points (2 pts); EXTRA challenge points (e.g. participation

in weigh-ins; extra activities and Flu Vaccination5pts)

Ministers Six Week Challenge

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10 FINAL WEIGH-IN

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Challenge

OCTOBER29DECEMBER7

_____WaterPoints______ExercisePoints_______FluVaccination_______No.ofWeighIns_______HealthPromotionPoints

OtherHealthPromotionactivitiescompletedthismonth:_______________________________________________________________________________________________________________

ame:_____________________________________________________

Date:__________________________________________